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A New Mindset
08-20-2014, 01:30 PM
Post: #1
A New Mindset
I have been reading info on EM2WL and the New Rules of Lifting for Women. It looks like what I have been doing wrong all these years is chronic calorie restriction and overexercising. I am by no means slim or even fit after all of that effort.

I had better muscle tone when I was younger, but after all of the calorie restriction, hiking, interval running, and weight training, at age 53 I looked in the mirror this summer and said WTF????? My legs look awful, tons of cellulite that were never there before on the front of my thighs (way more than I have in the back), no muscle definition on my legs, cellulite on the front of my upper arms. I was devastated really. Here I thought if I just "eat right" and "work out" that I would avoid all of these negative physical changes as I get older. In addition, I have very little energy, I want to take a nap every day I am off work, and I have little motivation to do things I used to love. I fall asleep reading books whereas I used to love to read.

I am thinking now that all of these changes are related to my metabolism, and that I have not been fueling my body properly and that the stress of calorie restriction and exercising is taking my energy away from other aspects of my life.

Well the lack of muscle definition led me to read the New Rules of Lifting for Women. In there I learned about eating more to build muscle and further research on the internet led me here. Your before and after transitions are amazing ladies! You have given me the motivation to pursue this way of life.

I started a metabolic reset last week while I was on vacation. I ate as healthy as I could whenever I was hungry no matter how many times a day that was. Now this week I am starting to track calories and protein intake. My TDEE is 1903. My protein intake should be about 140 grams per day.

I guess my question now is how to know when my metabolic reset is complete? I know I should go at least 8-12 weeks but maybe I need more time too?? Do you go by symptoms like not wanting to binge anymore? Can you give some insight about other ways to know you are done with your reset?? Thanks. Looking forward to being part of this community!
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08-20-2014, 01:55 PM (This post was last modified: 08-20-2014 01:56 PM by cactusrose.)
Post: #2
RE: A New Mindset
Tried to edit my intro thread but didn't do it quickly enough I guess...

My stats: 5' 4", 157 pounds, age 53, highest weight 178 at age 36.

Background: Over the past 20 years did Weight Watchers, Adkins, carb cycling, JUDDD most recently. Diet fatigue with each one. Binging of course several times a month and then feeling bad about myself over and over again. This led to more dieting and exercising. What an awful cycle this is and a merry-go-round you seemingly cannot get off of. Until now. Looking forward to healing, both physically and mentally.
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08-20-2014, 02:18 PM (This post was last modified: 08-20-2014 02:19 PM by AnitraSoto.)
Post: #3
RE: A New Mindset
Welcome! So glad you have found us, and so glad you have already started on your re-set ... sounds like just what is needed! You are correct, 8 - 12 weeks is what is generally recommended for the re-set, but it could take longer, depending on how long you have been chronically dieting (and by the sounds of your second post, it seems like quite a long time...).

When you initially started eating more and tracking (which I guess is only this week), did you just bump right up to TDEE, or are you increasing gradually? Both methods will get you to the same end-point, but it is helpful to know as the body often reacts differently depending on how the calories are increased (and by how much).

As far as how to know when your re-set is over, you will know because your weight will have stabilized eating at TDEE and you will feel comfortable eating at this new level. As you eat more, you will most likely find that those desires to binge will subside ... you will feel full and content and will most likely be able to fit some of those treats into your daily plan (those things you used to binge on because they were restricted or forbidden). Here is an excellent post which describes the answer to your question perfectly:

http://eatmore2weighless.com/metabolism-...ch-longer/

So glad to have you here, and please keep us updated with your progress. In fact, feel free to start a journal in the Personal Journals section of this forum. It is a great way to track your journey and communicate with others going through the exact same thing. I think you will find everyone here to be helpful and encouraging :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-21-2014, 05:34 AM
Post: #4
RE: A New Mindset
Hi Barbara!
Anitra gave you some great advice! I'm just here here to say welcome and you are on the right track!!
Just be patient and take your reset one day at a time!! Focus now on healing your body and having a healthy relationship with food!! wink

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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08-21-2014, 12:25 PM
Post: #5
RE: A New Mindset
Thanks for the welcomes!

Anitra, I did look at that link you cited and thank you for it, it makes sense to me. I did bump right up to the TDEE level. This is the same number of cals as the Up (calorie) Day on the JUDDD diet, so really not a problem to reach it. It is more of a challenge to reach 30% protein however, reading and learning day by day how to incorporate more protein. I saw your transition story before I joined EM2WL and I will say I was most impressed!! I have been thinking the same thing, can I really start lifting heavy at my age? I do have some lower back problems and don't want to make them worse. I am going forward with this slowly and paying extra attention to form. I plan following the New Rules of Lifting for Women, and limit range of motion while keeping good form. As that author says, ideal form, not perfect form since everyone is different.
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08-21-2014, 12:48 PM
Post: #6
RE: A New Mindset
Thank you... Yes, it is definitely possible to start, even "later in life". I am now 51 and loving lifting (and eating!).

If you are new to lifting, you might also want to consider purchasing a Cathe Friedrich DVD. She has several that are solely lifting, and she uses impeccable form and gives you a great reference for form. Gym Styles is a great 3 DVD series. Muscle Max is also a great one!

Again - welcome! So glad to have you aboard!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-21-2014, 07:38 PM
Post: #7
RE: A New Mindset
Thanks Anitra for the DVD ideas!
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08-22-2014, 04:55 AM
Post: #8
RE: A New Mindset
You are very welcome. If you go to Cathe.com she has preview clips of all of her DVDs. Also, if you check every day, she has new Daily Deals and usually offers several different DVDs at significant savings. She also has Coupon Codes you can use...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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